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How to Create a Training Plan

How to Create a Training Plan

People often ask me how to develop a training plan or how to make running enjoyable. Here are a few thoughts.


You should always start with writting out your running goals. This can be anything from running a mile without stopping to finishing a marathon.  Identifying your goal is the first step to achieving your goal then establish subgoals.  For instance if you want to run a half marathon, consider racing in a 5K and 10K first. These subgoals will help keep you focused and give you confidence to achieve your goal.


Doing the same thing over and over can be boring and can actually cause injury. All good training plans include variety. A quick way to spice up your training is to change the location/terrain of your runs. Although running in the streets or sidewalk is convenient, consider finding some running trails in your neighborhood. I’ve used Strava and All Trails in the past to find new routes. The softer surface will be easier on your legs and offer a change of scenery.

Another idea is to vary your workouts. You should have at least three different types of runs in your weekly training plan: a long run, an easy recovery run, and a hard effort (intervals, hill repeats, or tempo runs). Each of these has its own purpose which we’ll discuss briefly.

  1. Long Runs: There are multiple scientific benefits to long runs you can read about here, but essentially the long run is important in helping you prepare for your race.  Your long run will vary according to your goal race distance, but it should be no more then 20% of your weekly total mileage.  The pace should be easy too, you should be able to hold a conversation the entire run.  The goal of the long run is to prepare you legs and brain for the race.
  2. Easy Recovery Runs: These will make up the majority of your weekly runs. They should be as easy and slow as you want them to be. The emphasis is on recovering from your hard effort runs.
  3. Hard Efforts: Hard efforts help develop your aerobic and anaerobic threshold. This is done by running at or near your goal race pace. Some of the most common workouts that do this are listed below.
    • Fartlek– Aside from sounding funny, this is the most basic workout for runners. Fartlek is a Swedish word meaning “speed play”.  Its a great way to introduce hard effort or pace training for beginners. You can visit here to learn more, and get some ideas.
    • Interval Training– Lets say your goal is to run a 5K in 18 min.  A good workout would be 12 x 400m. Each rep should be run at a 6 min pace (90 second laps), with a recovery time of 2 min between each rep. This is also a good way to practice the pace you want to run.
    • Hill Repeats – Hills help your legs build endurance and stamina. Find any hill and run 10 – 15 repeats for a duration of 15-45 seconds depending on your comfort level.  When considering recovery you can walk or jog down to the bottom of the hill, then go straight into your next rep.
    • Tempo Runs – A tempo run is a great workout for intermediate and experienced runners, and also simulates race pace. The idea is to run each mile of the workout at or near race pace, and get progressively faster each mile. An example for someone training to run a 10K in 48 min would  look like this:  1 mile warm up/8:20 mile/8:15 mile/8:10 mile/8:05 mile/8:00 mile/7:55 mile or faster/1 mile cool down.


Keeping yourself accountable during training can be tough. Having someone to run with makes it easier; someone to share the miles with, or give you a little motivation when you’re tired. Next time you sign up for a race, bring a friend with you and train for it together.

Take some time, and create your own plan with these points in mind, and remember we are always here to help you answer questions!

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Nutrition And How To Use It On A Run

Nutrition And How To Use It On A Run

Full disclosure: I’m not a sports nutritionist. I’m not a food scientist either. I’ve just run 17 marathons, 3 Olympic Trials, and a Pan-American Games among them. I have been fortunate enough to hear some of the world’s best sports nutritionists speak and I’m going off of my notes, knowledge, and experience. I hope this can help some of you in your upcoming endeavors.

A marathon is a long race. I shouldn’t be letting some guarded secret out of the bag when I say that. It’s the kind of race that requires caloric intake whether you’re elite or a fitness jogger. The makeup of those calories as well as your body’s familiarity with the source can be a determining factor in whether you spend half of your distance hunting the next port-o-potty or chasing your goals.

The human body can store about 2000 calories in the form of glycogen in the muscles; it has another 350 or so calories in the liver for essential functions to be maintained; the last reserve of calories comes from fat stored on your body.

Glycogen is the fastest source of calories, but it can only take you for about 2 hours. Fat is the most abundant source of caloric energy. When you’re just out for an easy run on a flat path, fat is providing over half of the energy you burn. If you change gears to run up a steep hill or run a faster pace, your energy system also changes pace, to glycogen.

Ideally, you should also be consuming fluids when exercising as well. Those can come with or without calories attached. Drinks like Tailwind, Skratch Labs, or Gatorade will provide calories AND hydration in one step. If you are one of the many people with a sensitive stomach that won’t allow that to comfortably stay down (or in from either end), try a calorie free or low-calorie option like SOS Hydrate, Nuun, or good old water. Just remember that non-caloric options will require those precious calories to come from another source.

Other sources of calorie-on-the-go that runners use include energy gels, chews, or bars. I even know a guy that used peanut butter M&Ms to power his way through the Leadville 50 miler last year (me).

The biggest thing is to practice your intake on training runs. Practice first on short runs at an easy pace. Start simple first. If you’re someone who knows you like Gatorade, go for it! Be aware though that your body will react differently when it is under the stress of running. I spent years with one fluid and my body began to reject it over time. This is one of the imperfect experimentations that makes running so fun and maddening all in one. Something may work great on an easy run and not be tolerable at all after an hour. Try new things. Have fun with it. Keep track of what you’ve tried and if it made you sick, sluggish, or otherwise unwell.

That’s my advice to help you fuel your best performances. Feel free to drop in and chat with us in the store as well for more specific advice. We ARE here to help. Good luck, everyone!


  • Endure Bites
  • Honey Stinger (Chews, Honey Waffle, Gels)
  • NUUN Hydration
  • GU (Engergy Gel, Stroopwafel)
  • Tailwind
  • Skratch Lab (Fruit drops, Hydration Mix)
  • V Fuel
  • Accelerade

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Dynamic Stretching vs Static Stretching

When it comes to your warm up and cool down you should be incorporating dynamic stretching as a warm up before–and static stretching as a cool down after–running, hiking, playing sports, or any other active lifestyle. Dynamic stretching consist of running the muscles and ligaments through a continuous movement, while static stretching consists of holding a position for an extended period of time.


  • Run the muscle through a continuous movement, increase the range of motion (ROM) to joints and muscles with each repetition.
  • Increasing the ROM slowly with each rep will eliminate threat and the potential for pain.
  • Keep the muscle moving increases blood flow and circulation.
  • Optimal for pre workout warm up.
  • Examples: Inch worm, air squat, lunges, and leg swings.


  • Hold a stretch/position for an extended periods to elongate the muscle. If the muscle is not warmed up, it can retract after released.
  • Holds of 30-60 seconds can increase flexibility in a tissue.
  • Static stretching will elongate tissue and ligaments, but you want ligaments to be elastic in order to be responsive during exercise.
  • Optimal after a workout as a cool down.
  • Great time to try a yoga or pilates class after an easy run.
  • Examples: Quad stretch, hamstring stretch, standing calf stretch

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Petzl Headlamps

Petzl Headlamps

Now that winter and daylight savings have arrived its the perfect time to invest in a headlamp.  It’s especially ideal for the runner who goes out the door early in the morning, or later at night after work. All the headlamps we carry are water resistant, and operate on AAA batteries (batteries are included).  We carry four different models of headlamp from Petzl listed below with their functions.  The point to highlight is that the more lumens a headlamp has, the further and brighter you can see; however, if you use the full lumen power, the battery life will not last as long.

Setting Distance (meters)  Hours (hours)
Tikkina 20 Lumens 20 180
80 Lumens 35 120
Tikka 20 Lumens 25 180
100 Lumens 55 120
Tactikka + Red Light 5 100
5 Lumens 10 100
40 lumens 25 8
110 Lumens 50 2
160 Lumens 60 10 Sec at a time
Tikka XP 5 Lumens 8 100
40 lumens 30 8
120 Lumens 50 2
180 Lumens 75 10 Sec at a time
  • For the 160 and 180 lumen options, this is a boost function that will only last for 10 seconds before returning to the next highest setting.


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Increase your Sleep to Bring Down Your Time

Increase your Sleep to Bring Down Your Time

We talk a lot in the running community about the importance of nutrition and of hydration in our recover plans, but we often neglect talking about the importance of sleep. With daylight savings taking place last weekend and the hour gain (temporarily) in sleep, you may find your sleep pattern suffering. You may even be one of the lucky ones who isn’t having any difficulty adjusting to the new time. Consider that a blessing!

Studies show that sleep effects the body’s perceptions of physical and mental stress. Sleep deprivation can cause the immune system to lag when it should be fighting infection and illness (welcome winter sniffles). That also means your body isn’t repairing the damage from the previous day’s workout.

Try to nudge the total time you spend asleep up by 15 minutes every 3-4 days until you wake up with the alarm in the morning without the constant need to snooze it (let’s be honest though, you’ll still snooze it here and there). You’ll notice that your training, performance, and productivity get noticeably better with the increase in sleep.

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New Balance Minimus 20v5

New Balance Minimus 20v5

The New Balance Minimus 20V5 is a great cross training shoe for those who run and lift. The 4mm offset and REVlite midsole provide a natural feeling while protecting your foot.

  • 4mm off set
  • Vibram outsole for durability
  • REVlite midsole for lightweight responsiveness


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Veterans Day

Due to the parade, we will not be open until 12:00PM on Saturday November 5, 2016. Come downtown and enjoy the Veterans Day Parade which starts at 10:00AM.

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Are you in the Right shoe?

Are you in the Right shoe?

A common misconception is that all shoes are created equal and therefore work for every runner.  When in reality there are three major categories: neutral, structured,  and motion controlled. Do you know what category you should be in? Each member of our staff is educated in gait analysis, and are here to help you find the right fit.


When you come to Runners Roost to purchase running shoes, we provide you with a complimentary gait analysis.  We always start by having a conversation about what you want from your shoes.  The majority of our customers come to us looking to find the right shoe for running, cross training, hiking, and everyday walking.  We will watch you walk barefoot to take a look at your foot shape/width, arch height, and gait (whether you are neutral, supinate, or pronate).  After determining your foot profile we will grab a selection of shoes for you to try on. Finally we will watch you run/walk in the shoe to insure it’s comfortable to you, and gives you enough support. It is not necessary, but if you bring your old shoes in with you we can take a look at them and get a better understanding of your history.




You can always look at the bottom of your current running shoes to decide if you need new shoes as well. If you have a pronation or supination wear pattern, it is likely that you are in the wrong style of shoes.  Runners who pronate often need more support. Runners who supinate might be over corrected, or have to much support in their shoes.

Common injuries for runners who supinate, or are over corrected, are anterior shin splints, IT band syndrome, and hip pain.  Likewise, those who pronate, are likely to experience posterior tibial shin pain, bunions, knee pain, and even lower back or hip pain.

Take a look at your shoes, and know that we are here to help you!

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Saucony Winter Trail Runners

Saucony Winter Trail Runners

Winter is coming!  Get ready for the snow and ice this winter with the RUNSHIELD updates to Saucony’s Peregrine 6 and Xodus ISO.


Peregrine 6 ICE+

  • 4mm off set
  • FLEX shell upper is water resistant to protect against the elements
  • Vibram Arctic Grip outsole with Ice Trek technology, this trail shoe offers high traction grip designed specifically for running in icy conditions



  • 4 mm offset
  • FLEX shell upper to is water resistant to protect against the elements
  • PWRTRAC rubber provides 3x better traction then standard rubber
  • ISOFIT creates a dynamic fit system by adapting to the shape of your foot
  • Engineered for optimal grip and to shed mud


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Stop by, then go for a run!

Store Hours

Monday - Saturday ~ 10 am - 6 pm
Sunday ~ 12 pm - 5 pm


121 North Tejon Street
Colorado Springs, CO 80903


Phone: 719.632.2633

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